A bad knee can be painful enough to hold you back from doing your daily workout to shape up your thighs, hips, and buns. You should keep your quads in great shape unless you want to have thighs that look like chicken legs.

There are lots of exercises that you can engage in without worsening the pain in your knees.

Below is a list of physical fitness activities that will not affect your bad knee.


Lifting is an excellent way of toning the muscles on your back, in the hamstring, and in the glutes without affecting the knees. You can use a pair of dumbbells for this exercise. Take the standing position with your feet apart.

Your palms must be in front of your thighs, holding the dumbbells. Then push your hips backward to the upper part of your body until you can feel a stretch in your hamstrings. Then lift the dumbbells up as you return to the erect position. Do this several times.

Froggy Glute Lifts

This is considered the best workout for your buttocks as well as for the hamstring and core. To perform this, lie flat on your stomach on the floor. Your elbows must be bent to the sides, with your chin resting on your hands.

Then bend your knees, with your heels pointing up. Open your knees and press your heels as you move them up and lift your thighs as high as you can. Then lower down your thighs. Repeat the action several times.

Landmine Reverse Lunges

This targets your quadriceps, those four big muscles on your thighs. To do this, you will need a landmine unit where you will attach one end of your barbell while holding the other end with your left hand.

Then move your left foot backward and your left hand forward. Next return to position. Repeat the action with your right arm and leg. This will help firm your quads without putting much pressure on your knees.

Stationary Rowing

Unlike running, stationary rowing does not put pressure on the knees and is recommended for people with bad knees. To make the act of rowing more effective in burning calories, increase the resistance level of the machine.

This will make you exert more effort while pulling the handlebars. Your core and glute muscles will surely get the workout they need without putting pressure on your knees.

Check out our reviews on indoor rowing machines available for your training.


Swimming is a good way of burning calories even if you have an injured knee.  Freestyle swimming is the fastest way of getting rid of those extra calories in your body.

You will be able to give your body the good workout it needs. The faster your strokes are, the more calories you burn and the firmer your muscles get.

Health Constitution_Observe Proper Cycling Form


Getting on a stationary bike and pedaling as fast as you can is one way of improving your heart rate, toning your muscles, and getting rid of your belly fat. Adjust your bike to ensure that you will be cycling on a flat surface to avoid putting much pressure on your knees when the bike is climbing up a hill.

Adjust the resistance to low or regular if you are suffering from a bad knee. You can increase the resistance level as you progress until you cannot feel the pain anymore.

We also compiled a list of indoor exercise bikes, which you can read our reviews of here.

Health Constitution_Benefits of Elliptical Machines to Health


An elliptical machine allows you to place your feet on the pedals without moving them. Since your feet do not move, there is no danger of putting pressure on the knees. This low-impact elliptical machine workout assures you that you will never get a knee injury.

To use the machine, just step on the foot rests and start pedaling.  You can select the level of resistance as well as the kind of terrain that you would be passing through.

Keen to see which elliptical cross trainer is suitable for your needs? We’ve got you covered.

Kneeling Hip Flexor Stretch

This targets the core muscles, muscles of the shoulders and back, the leg, and the thighs. To do this, kneel on one knee. Place your foot forward, with the knee right above the ankle. Maintaining a straight spine, pull your shoulders and back. Hold each stretch for around 30 to 40 minutes.

With these workouts, you cannot make your bad knee as an excuse for not engaging in physical fitness activities. You can select several workouts from this list that won’t increase the pain in your bad knee.

You can also check out this article which shows you how to strengthen weak knees.